Prep Time: 10 minutes
Cooking Time: 15-20 minutes
What You Get:
Shiitake mushrooms, a rich source of immune system—boosting lentinan, which works like the cold-fighting herb echinacea.
Lean steak, an excellent source of protein and iron (important for making red blood cells) and vitamin B12, which helps the body use fats and carbs.
Red peppers, crammed with the antioxidants vitamin C and beta carotene.
What You Need:
1 cup uncooked long-grain white rice
1 cup sliced shiitake mushrooms
1/2 cup chopped onion
2 cloves garlic, minced
1 tsp fresh ginger, minced
1 tbsp chili sauce
1/2 tsp salt
1/4 tsp ground black pepper
1 lb lean sirloin steak, cut into 1/2-inch pieces
2 141/2-oz. cans reduced-sodium beef broth or water
1 red bell pepper, seeded and chopped
1 zucchini, quartered lengthwise and cut into 1-inch cubes
1 tbsp fresh lime juice
1/2 cup chopped scallions
How to Do It:
Combine the rice and two cups of water in a medium saucepan and set the pan over high heat. Bring the water to a boil, reduce the heat to low. Cover and simmer for 15 to 20 minutes, until the rice is tender and the liquid is absorbed.
Meanwhile, coat the bottom of a large stockpot (anything that holds six to eight cups will work fine) with cooking spray and set the pan over medium-high heat. Add the mushrooms, onion, garlic and ginger and cook for three minutes, until the mushrooms start to release liquid. Add the chili sauce, salt and black pepper and stir to coat the vegetables. Add the beef and cook for four minutes, stirring frequently, until the mixture is browned on all sides.
Add the broth, red pepper and zucchini. Turn the heat to high and bring the mixture to a boil. Reduce the heat to low, partially cover, and simmer for 10 minutes. Remove the pan from the heat and stir in the lime juice.
To serve, spoon a half-cup of the rice into the bottom of four soup bowls. Ladle the soup over rice and sprinkle scallions over top.
Per Serving (makes four 1 1/2-cup servings): 323 calories, 31g carbs, 35g protein, 6g fat (2g sat. fat), 3g fiber